| Prep: 30 mins | Cook: 60 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 400 | 8g | 1g | 64g |
| sugars | fibre | protein | salt |
| 10g | 13g | 20g | 0.9g |
As a lover of New England seafood, I’ve decided to venture a bit outside my comfort zone and dive into an equally delicious world of vegetables. I’m truly excited to introduce you to one of my favorite recipes, Tarwi Stew.
The Inspiration Behind the Dish
The inspiration for this stew dates back to evenings spent with my two beautiful daughters, Erin and Samantha. We would often cook dinner together, using it as an opportunity to discuss our day and bond over the soothing process of preparing food. One brisk autumn evening, they suggested we adapt one of our favorite seafood recipes into a vegetarian one incorporating Tarwi beans – an ingredient new to our kitchen at the time. After a few tweaks and additions, what resulted was this spectacular Tarwi Stew.
A Hearty Vegetable Treat
This stew is reminiscent of the vegetable-laden dishes that we are used to in our part of the world, but with a twist. The Tarwi beans, indigenous to Peru, bring a unique, slight sweetness that complements the assortment of fresh fruits perfectly. This combination, along with the tanginess of freshly diced tomatoes, bell peppers and the earthy tones of minced garlic, onion, and olive oil, create a medley of delightful flavors, making each bite a hearty, comforting experience.
Though different from my traditional seafood repertoire, the Tarwi Stew shares a similarity with chowders and stews common in seafood cuisine – that homey, heartwarming feel. What’s more, this recipe could easily be paired with a fresh seafood dish for a complete meal, like a grilled salmon or some pan-seared scallops.
Health Benefits Galore
Beyond its deliciousness, this stew is packed full of significant health benefits. Tarwi beans, also known as lupin beans, are high in protein and fiber, making them a great source of nutrients for vegetarians. They also help in controlling blood sugar levels and improving heart health. The fresh vegetables and fruits in the recipe are loaded with vitamins and minerals. And let’s not forget about the immune-boosting properties of garlic and onion.
With the cold season around the corner, this Tarwi Stew is sure to become a family favorite, providing both warmth and wellness wrapped up in a single, mouthwatering dish.
What You’ll Need
- 1 cup of Tarwi beans
- 2 cups of chopped fresh fruit (like apples, pears, oranges, or grapes)
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 2 tablespoons of olive oil
- 4 cups of vegetable broth
- 2 medium potatoes, peeled and diced
- 1 cup of diced tomatoes
- 1 large red bell pepper, diced
- 2 medium carrots, peeled and diced
- 1/2 cup of chopped fresh parsley
- 1/2 cup of chopped fresh cilantro
- Salt and pepper to taste
Method
Step One
Begin by soaking the Tarwi beans overnight or for at least 8 hours. After soaking, rinse them thoroughly and set aside.
Step Two
In a large soup pot, heat the olive oil over medium heat. Once the oil is hot, add the chopped onion and minced garlic. Stir occasionally until the onion becomes translucent and the garlic is fragrant.
Step Three
Add your diced tomatoes, red bell pepper, carrots, and potatoes to the pot. Continue cooking for several minutes until your vegetables start to soften.
Step Four
Add the vegetable broth to the pot and bring the contents to a boil. Once boiling, reduce to a simmer and stir in the Tarwi beans. Allow the stew to simmer for about 20-25 minutes, or until the beans are fully cooked through.
Step Five
While your stew is simmering, chop your fresh fruit into bite-sized pieces and set aside. Towards the last 5 minutes of cooking, stir in the fresh fruit, parsley, and cilantro to the stew. Add salt and pepper to taste.
Step Six
Remove from heat and let the stew stand for about 5 minutes before serving to allow the flavors to meld. You can garnish with additional fresh fruit or herbs if desired. Enjoy your nutritious and hearty Tarwi stew!
